5 power boosting principles from 18 years of cycling science
Spot on! To improve PERFORMANCE you have to get these five items right or everything else you are doing is fruitless. Read it, Learn it, Live it. I do all the research so you don’t have.
There are no shortcuts in training. But there are certainly many de-tours. This article strips 18 years of cycling science down to 5 core elements that are scientifically proven to improve your threshold power and race performance.
Why Caffeine Might Not Make You Faster
I had a client call me to discuss caffeine as an ergogenic aid, I informed him statically most people get a benefit, but 1/4-1/3 actually see no or worse performances. I warned him to test it before using higher doses during a race. All he heard was “most people get a benefit” so during his A race the next week, he load up on the caffeine and had his worse race of the season. I do all the research so you don’t have to.
It’s the most reliable performance booster in the world?unless you have the wrong genes
FUEL FOR THE WORK REQUIRED: TO MAXIMIZE TRAINING ADAPTATIONS & PERFORMANCE
Periodzation is the key concept. We see benefits in training, supplementation and nutrition. As I tell my clients, No need to always fuel up before or during a ride, some of those rides need to be on an empty stomach. Applying a fueling plan to match your training is a great way to maximize the adaptions. I do all the research so you don’t have to.
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Endurance Physiology 101: The Basics
If you want to understand how to improve endurance performance you need to know the basics. Alan Couzens is one of the smartest guys in the room. Alan has done a lot of research so you don’t have to.
Does your Gut Hold the Secrets to Performance?
The new frontier in Heath and Endurance Performance. Top preforming endurance athletes have different gut microbes than lower preforming endurance athletes. Gut doping coming soon. I do all the research so you don’t have to.
The microbes in our digestive systems can affect everything from our mental health to our weight and vulnerability to disease. So why not athletic performance? New science is set to revolutionize the way we eat, train, and live.?
Why It Matters How You Think About Pain
A race doesn’t get exciting until everyone is in pain. These are the points where races are won. Fact- How well you deal with pain determines how well you preform. Your mind and body need to be trained. I do all the research so you don’t have to.
Pain psychologists explore the differences between those who finish ultra-endurance races and those who don’t
Performance effects of a mouth rinse updated
Carbohydrate mouth rinse to improve performance has been established for awhile but most of the research was done in a fasted state. Make sure you have had plenty of Carbs in the 24-48 hours before a race. I do all the research so you don’t have to. (thanks to Anne Guzman for posting this on her page, my time to do my daily digging into research has been limited lately.)
Unlock the Power of Science to Optimise Performance – Evidence based information and advice about sports nutrition and exercise science
How Strength Training Makes You Faster
The question “Should I weight train?”, is one of the most debated questions in endurance sports. You can find research to back either side and the brightest minds still debate it. I think weight training is highly individualized with responders and non responders. You have to try it to see if you get faster. I do all the research so you don’t have to.
A comprehensive research review finds that “neuromuscular” gains boost your speed and efficiency
Repeated-sprint training in hypoxia induced by voluntary hypoventilation improves running
Can’t do an altitude training camp this year? Try holding your breath during short sprints to improve oxygen utilization. I do all the research so you don’t have to.
Eur J Sport Sci. 2018 Feb 5:1-9. doi: 10.1080/17461391.2018.1431312. [Epub ahead of print]